Breakfast: 4 fruit smoothie or 1 wheetabix
Snack: Yoghurt or grapes (something small!)
Lunch: Eggs or some wheaten bread (things along those lines)
Dinner: Chicken with some green veg, or something with wholemeal bread or pita like chili/tuna or beans on toast.

Usually only have meat n veg for dinner, but if i'm riding in the evening, i would put some carbs in like wholemeal pasta/bread.

Would take some protien shake after some rides to aid recovery.

I'm reading through all your diets to get some tastey ideas now!